February 1st, 2012
Dave Merriott 6 months ago (on the left) and today (on the right). Good job Dave!
It’s been about 7 months now since I first stepped foot into CrossFit Kitchener and did a trial WOD… I thought I was going to die that night. I was the last to finish and it felt awesome having everyone else cheering me on to finish the WOD as honestly I did not think Iwas going to complete it. I loved the support of everyone around and if it were not for that I would of never come back. Today I am 50+ lbs lighter and have gone from couch potato to hooked on crossfit and suffer withdrawal symptoms if I miss 2 or more days in a row.
January 31st, 2012
Today’s WOD
“Fight Gone Bad”
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We used this in the 3 round versions. The stations are:
Wall-ball: 20/ 14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75/55 pounds (Reps)
Box Jump: 20/16″ box (Reps)
Push-press: 75/55 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On the call of “rotate,”move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Trainer’s Tips: Everyone’s favourite, “Fight Gone Bad”! Chances are you have done this one before, and if you want a PB, you will need some strategy. Know how many reps of each movement you will need and as hard as it may be, try to maintain your effort for each round. It is normal to lose a few reps during round 2, but it is also not uncommon to see people gain reps in round 3. Know which movements you will accumulate the most reps with and use the full 60 seconds. For weaker movements with lower reps, tranistion to your next movement at 50 seconds and get ready for the next movement. Good luck!
January 30th, 2012
Welcome to the muscle-up club Ryan!!
Strength: 3 rep max strict press
Today’s WOD
30 Squat Clean and Jerk 155/105
Trainer’s Tips: If you can thruster this weight, you might want to start off with that strategy. It should allow you to get some reps under you belt quick. If not, try to catch the clean in the squat. At this weight, power cleaning it and then front squatting is only going to tire you out for the jerk and will make the WOD drag on.
Whole 30 challenge starts on Wednesday. The charts are all set up on the garage door and ready to be filled so get your name up there if you are doing it. If you are on Facebook, be sure to join the CF Kitchener whole 30 FB group.
January 28th, 2012
Oh those sweet Summer Days!
Today’s WOD
In teams of 2
2 Rounds:
30 Burpees
5 KB Swings 1.5/1.0
25 Burpees
10 KB Swings
20 Burpees
15 KB Swings
15 Burpees
20 KB Swings
10 Burpees
25 KB Swings
5 Burpees
30 KB Swings
1 partner does the burpees while the other does the swings. Once the 1st round is complete, switch the movements for the second round.
Open Gym will be from 1pm to 3pm today. Lifting Class and Open Gym are cancelled tomorrow. Sorry for the inconvenience.
January 27th, 2012
JANUARY 30TH BOOTCAMP IS NOW FULL. WE ARE STILL OFFERING OUR JANUARY PROMO OF 5 FREE CLASSES WITH THE PURCHASE OF A BOOTCAMP OR 3 ON-RAMP PERSONAL TRAINING SESSIONS UNTIL THE END OF JANUARY. YOU WILL ALSO RECEIVE A $20 COUPON TOWARDS ANY OF OUR MEMBERSHIPS. OUR NEXT BOOTCAMP STARTS ON FEB 14TH AND IT’ ALREADY STARTING TO FILL!!
January 26th, 2012
Shantel masters the rope climb!!! Way to go Shan!!!
WOD
“Cindy”
20 min amrap
5 Pullups
10 Pushups
15 Air Squats
Post rounds to comments
January 25th, 2011
January 24th, 2012
Today’s WOD
January 23rd, 2012
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Strength: Strict press to 5 rep max
Today’s WOD
7 Rounds:
5 HSPU’S
10 Deadlift’s 185/135
10 C2B Pullups
20 Double Unders
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Coaches Tips: Get your first round behind you as quick as you can and then try and pace yourselves keeping your rounds between 2-3 minutes. Keep your deadlifts unbroken as you’ll probably have to break up your pullups. The hspu’s and double unders are what they are. You either have them or you don’t.
Congrats to Lindsay who got her muscle up yesterday during open gym with the help from Coach Paul!! What an amazing accomplishment. Another big congrats goes out to Shan who has mastered the rope climb yesterday. The lifting class on Sunday mornings as well as open gym is a great opportunity to come in and work on skill development.
January 22nd, 2012
Lifting Class: The focus today with be on Olympic Lifting. Both the Snatch and Clean will be covered.
CrossFit Opens training at 10:30am. Come in with a plan. Pair up or team up with people who want to work on the same movement.
January 21st, 2012
Coach Murf
Today’s WOD
In teams of 2
3 Rounds:
2 min max reps of Ball Slams 25/15
1 min rest
2 min max Burpees
1 min rest
2 min Sand Bag Cleans
1 min rest
Post reps to comments
January 20th, 2012
January 19th, 2012
Today’s WOD
“Santora”
January 18th, 2012
January 17th, 2012
Today’s WOD
January 16th, 2012
Our bootcamper’s have made it to the half way point and judging by the picture, they look like they’re enjoying themselves. Enjoy the rest of the journey. See you when you graduate.
Strength: 1 rep max bent over row
Today’s WOD
10,20,30,20,10
Ball Slams 25/15 (with a real slam ball!!)
5,10,15,10,5
Ring Dips
Post times to comments
Coaches tips: The first couple of rounds should go by seemingly unnoticed, the middle round however will make or break you. Break up the reps if need be and you should be able to get through this in well under 10min.
January 15th, 2012
“The Sport of Fitness has arrived!” Check it out! Commercial to be aired today (Sunday) during NFL Playoffs.
Lifting Class at 9:30 am. We’d like to see a bigger turnout at this class!!! Come out and work on your lifts and see the difference in your WODs, just ask the regulars.
“ROAD TO THE OPENS” training starts at 10:30am. Come in with a game plan on what you want to work on. Don’t jump into it. Warm up properly.
January 14th, 2011
Amanda Galle failed her medical. MandyBujold has won the 2012 championships and begins her preparation for the World Championships in China in May. This is the second stepping stone for Mandy’s qualification to the 2012 Olympics. One more to go in May!!!!
WOD
30 Walking lunges
20 Burpees
50 Box jumps, 24/20
30 Double-unders
20 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2/1.5
30 Sit-ups
30 Wall ball shots, 20/14 10/9
3 Rope climb ascents
Only one more spot left for our boot camp starting on Tuesday. E-mail joanne@crossfitkitchener.com to register
January 13th, 2012
Strongman CrossFit with Rob Orlando. Check it out.
AND THE CHAMPION IS…..
Hi Everyone…. here is the latest update Amanda Galle failed her medical this morning. Mandy Bujold has won the 2012 championships and begins her preparation for the World Championships in China in May. This is the second stStrengthepping stone for Mandy’s qualification to the 2012 Olympics. One more to go in May!!!!
Rick
1×3 push press, push jerk/split jerk @ 95% of 1 rep max
Today’s WOD
4 Rounds:
15 hang power cleans 135/95
100 Double Unders
Post times to comments
Coaches tip: Forearm burn anyone?? Try and take big sets. You’ll get a better time on this WOD. Limit the number of times you have to set down and pick up the bar. Focus on your double unders. Don’t rush them and mess them up. Stay calm!!
January 12th, 2012
NEXT BOOT CAMP STARTS IN 5 DAYS!!! ONLY A COUPLE SPOTS LEFT!! EMAIL joanne@crossfitkitchener.com TO REGISTER
Today’s WOD
500m Row
50 Box jumps 24/20
50 Pushups
50 Situps
50 Jumping pullups
50 Back extensions
25 Ring Dips
20 Turkish getups 1.5/1.0 alternating arms
Post times to comments
Coaches Tip: Row between a 1-2k pace and you should be able to immediately attack the box jumps. Row too hard and you’ll pay for it. As far as the get ups, choose a bell that will enable you to move steadily through the movement.
January 11th, 2012
Strength: 3 sets glute/hams max reps
Today’s WOD
4 Rounds:
Deadlifts 275/185
50 Walking Lunges
Post times to comments
Coaches Tip 
eadlifts should feel heavy but manageable for all 5 reps. Lunges are lunges. Try and maintain a steady pace and your butt will be perky and sore the next day!! This wod focuses on strength/endurance.
Next Bootcamp starts on Tues, Jan 17th @ 8pm. Only a few spots left!! Take advantage of our promotion of 5 free class after the completion of a bootcamp ($70 value) + a $20 coupon towards merchandise or a membership. Contact joanne@crossfitkitchener.com to sign up!!
January 10th, 2012
Our own Mandy Bujold, Pan Am gold medalist in womens’ boxing and 6x National Champion is going after her 7th consecutive win this week. Good luck Mandy. Bring home lucky number 7!!
15 min to:
Snatch 1 rep
Clean & Jerk 1 rep
10 min amrap
6 Squat Cleans 115/75
12 Pull Ups
24 Double Unders
Post loads and rounds to comments
Coaches Tip: Use your 15min for the 2 lifts wisely. By no means should you expect a 1 rep max. Pick a weight for the snatch that you know you can do, go for it and then move on to the Clean & Jerk. Do the same for the C & J, pick a weight and go for it. If you have enough time and think you can do more then give it a try. If not, take the extra rest and save it for the amrap. Depending on how much you put into your lifts, you should be able to keep moving through the amrap with the chosen amount of weight and reps with little rest , so scale accordingly.
January 9th, 2012
We had an awesome turnout yesterday for our “Road to the Games” training and the energy was amazing!! It was great to see people working together. If you’re still thinking of joining in, feel free to come out next Sunday at 10:30am. Open gym is a perfect opportunity to work on your weaknesses.
Strength: Bent over row (bar on floor) to 3 rep max
Today’s WOD
“Tabata This!”
Tabata Row
rest 1 minute
Tabata Pullups
rest 1 minute
Tabata Squats
rest 1 minute
Tabata Pushups
rest 1 minute
Tabata Sit Ups
Post scores to comments
January 8th, 2012
Lifting Class at 9:30am followed by :
Road to the opens training camp at 10:30am. Open gym will still resume from 10:30am- 12:30pm
